WOD 12/16
Performance – Fine Tune Phase Week 3 of 3
A. Power Snatch x1x10 @ 80-90% Rest :60-:90
B.12:00 AMRAP
500 M Row
15 Dumbbell Thruster @ 45 lb, 25 lbs
10 Walking Lunges @ 45 lbs, 25 lbs (Total)
*Total Rounds Recorded
Foundations
Skill
Deadlift
A. Deadlift x3x5
Ladder 8-1
Wall Ball
KB Swings
*After each round perform 20 Single Jump Rope
“There is no happiness except in the realization that we have accomplished something.” –Henry Ford
| Foundations – AM | |
| Matt | 5:40 |
| Braden | 5:38 |
| Annie | 7:20 |
| Pablo | 6:28 |
| Evan | 7:56 |
| Performance – AM | |
| Ruhlin | 3 |
| Mitch | 2+4 |
| Adrian | 2+1 |
| Chad | 3 |
| Sissy | 2+14 |
| Ivan | 2+16 |
| Dayna | |
| Sarah | |
| Cynthia | |
| Jessie | |
| Roland | |
| Jose | |
| Billy | 3 |
| Ray | 3+175 m |
| Mer | 2+15 |
| Performance – Noon | |
| Angela | 2+500 m |
| Velvet | 2+ 500 m +15+6 |
| Dustin | 2+500m +7 |
| Dixie | 2+250 m |
| Foundations – PM | |
| Daniela | 7:15 |
| Matt | 6:38 |
| Performance – PM | |
| Tanner | 3+300 m |
| Amy | 2+450 m |
| Brian | 2+500 m |
| Gil | 2+340 m |
| Chance | 3+100 m |
| Steven | 2+10 th |
| Andy | 2+15 th |
| Ryan | 2+7 th |
| Brandon | 2+4 th |
| Sean | 2+10 th |
| Kline | 2+15 th |
| Austen | 2+500 m |
| Emmy | 2+1 th |
| Jessica | 3+275 m |
| Matt | 2+5 th |
| Malia | 2+500 m |
| Jillian | 3+376 m |
| Missy | 3+100 m |
| Jenna | 3 |
| Brad | 2+5 th |
| Paul | 3+100 m |
| Claudia | 3+182 m |
| Cassie | 3 |
| Evil | 2+10 lunges |
| Nicole | 3 |
| KJ | 2+500 m |
| Christopher | 3 |
| Adrian | 3+455 m |
| 2 Chainz | 3+450 m |
| Lauren | 3 |
| Morgan | 3+250 m |